Featured Image – Interested in our 2019 Summer Transformation Challenge? Complete the contact form here to get more info and to apply… https://crossfitalgoa.com/transformation-challenge/

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

RX and LITE WOD’s

Complete the following Benchmarks!

1) Fran – 21-15-9 of the following FT:
Thrusters (43kg/30kg)
Pull-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed
Int1 (same)
Beg1 (Thrusters – 30kg/20kg ; Pull-ups – Purple/Green)
Beg2 (Thrusters – 20kg/12kg ; Ring Rows – 50cm/25cm)

then…

2) Power Elizabeth – 21-15-9 of the following FT:
Power Cleans (61kg/43kg)
Ring Dips

TC = 10 min

Score = Time/TC plus 1 sec/rep missed
Int1 (same)
Beg1 (Thrusters 45kg/30kg; Ring Dips – Black/Purple)
Beg2 (Thrusters 30kg/20kg; Seated Parrallette Dips – straight legs)

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Fun in the Sun at our Beach WOD from this past weekend!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Tabata the following:

a) DU

2 min Transition

b) Power Snatch (35kg/25kg)

2 min Transition

c) Box Jump Over (61cm/51cm)

2 min Transition

d) Hang Power Clean and Push Jerk (35kg/25kg)

2 min Transition

e) Lateral BB Facing Burpees

2 min Transition

f) DU

Score = Total Reps (Note total reps on each)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Intermediate Option (Int1)
Same as Rx

Beg1 Option:
SU
BB – 25kg/15kg
Lateral Burpee Step Over
Box Step Overs (61cm/51cm)

Beg2 Option:
SU
BB – 20kg/12kg
Lateral Burpee Step Over
Box Step Overs (40cm)

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our @CrossFitAlgoa @AlwaysFitLeague Team that will be competing @FittestinCapeTown next week this time… Here they are getting in a Worm Shoulder to Overhead and Worm Facing Burpees Workout. From left…Intern Coach Bob, Coach Anje, Roxy and Coach Dave. 

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Clean (squat), Hang Squat Clean, 3 Front Squats – E2ndMon2ndM for 12 minutes (6 Rnds)
(Start at 62.5% of 1RM and climb to a Max Day)

Score = Load

then…

2) AMRAP the following for 12 Min:
5 Hang Squat Cleans (50kg/35kg)
5 Strict HSPU
10 Power Cleans (50kg/35kg)
10 HSPU

Score = Total Reps

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) Clean (squat), Hang Squat Clean, 3 Front Squats – E2ndMon2ndM for 12 minutes (6 Rnds)
(Start at 62.5% of 1RM and climb to a Max Day)

Score = Load
Beginners – can Power Clean, Front squat, Hang Power Clean, Front Squat and then complete 3 Front Squats

then…

2)

Int1 Option:

AMRAP the following for 12 Min:
5 Hang Squat Cleans (50kg/35kg)
5 Strict HSPU (1 abmat/2 abmats)
10 Power Cleans (50kg/35kg)
10 HSPU (floor/1 abmat)

Score = Total Reps

Beg1 Option:

AMRAP the following for 12 Min:
5 Hang Squat Cleans (40kg/25kg)
5 Piked Push-ups (61cm/40cm feet on parrallettes)
10 Power Cleans (40kg/25kg)
10 Piked Push-ups (floor/floor)

Score = Total Reps

Beg2 Option:

AMRAP the following for 12 Min:
5 Hang Squat Cleans (30kg/18kg)
5 Piked Push-ups (Floor/Floor)
10 Power Cleans (30kg/18kg)
10 Piked Push-ups (Kneeling/Kneeling)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – CrossFit Algoa at Urban Espress enjoying the best coffee in the world!! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) EMOM for 12 minutes complete the following:
AMRAP 30 sec – Wall Balls (9.1kg/6.3kg)
AMRAP 30 sec – T2B

Score = Total Reps

then…

2) AMRAP 18 min of:
12 Bar Muscle-ups
18 BB Facing Burpees
24 Deadlifts (102kg/70kg)
100 DU

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1)
Int1 Option:
Same as Rx

Beg1 Option:

EMOM for 12 minutes complete the following:
AMRAP 30 sec – Wall Balls (6.3kg/4.5kg)
AMRAP 30 sec – Hanging Leg Raises

Score = Total Reps

Beginner (Beg2)

EMOM for 12 minutes complete the following:
AMRAP 30 sec – Wall Balls (6.3kg/4.5kg)
AMRAP 30 sec – Hanging Knee Raises

Score = Total Reps

Beg3 – WB (4.5/3kg) and Sit-ups

then…

2)

Int1 Option:

AMRAP 18 min of:
7 Bar Muscle-ups
18 BB Facing Burpees
24 Deadlifts (90kg/60kg)
70 DU

Score = Total Reps
Int2 – Banded Bar M-up (Black/Purple)
Int3 – Banded Bar M-up (stronger than Int2) / Jumping Bar M-up

Beg1 Option:

AMRAP 18 min of:
12 C2B Pull-ups (Purple/Green)
12 Ring Dips (Black/Purple)
18 BB Facing Burpees (step back, up, over)
24 Deadlifts (70kg/50kg)
100 SU

Score = Total Reps

Beginner (Beg2)

AMRAP 18 min of:
12 Pull-ups (Green/Green & Black)
12 Seated Parrallette Dips (Legs straight)
18 Burpees
24 Deadlifts (50kg/30kg)
100 SU

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Monica and Pam; and Okkert and Straton on some partner carries during our Beach WOD from this past weekend!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Clean (power) and Jerk (push), Clean (squat) and Jerk (split) – E2ndMon2ndM for 12 min (6 Rnds) (count sets >60% 1RM C&J)

Score = Load

then…

2) Complete the following FT:
200 m – 200m – 200m Row (or 20 SDHP 20kg/13kg)
7-5-3 Clean (any) and Jerk (any) (100kg/70kg)
50-40-30 DU

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Clean (power) and Jerk (push), Clean (squat) and Jerk (split) – E2ndMon2ndM for 12 min (6 Rnds) (count sets >60% 1RM C&J)

Score = Load
Beginners – For Clean can Power Clean plus Front Squat ; For Split Jerk can Push Press / Push Jerk

then…

2)
Int1 Option:

Complete the following FT:
200 m – 200m – 200m Row (or 20 SDHP 20kg/13kg)
7-5-3 Clean (any) and Jerk (any) (85kg/60kg)
40-30-20 DU

Beginner Option (Beg1):
Complete the following FT:
150 m – 150m – 150m Row (or 15 SDHP 16kg/10kg)
7-5-3 Clean (any) and Jerk (any) (70kg/50kg)
50-40-30 SU

Beginner Option (Beg2):
Complete the following FT:
150 m – 150m – 150m Row (or 15 SDHP 12kg/5-8kg)
7-5-3 Clean (any) and Jerk (any) (40kg/25kg)
40-30-20 SU

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – CrossFit Algoa at the Beach! FUN Times!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) CrossFit Games – Open Workout 18.5

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.5

Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
Etc.

Rx’d: (Ages 16-54)
Men use 100 lb. (43kg)
Women use 65 lb.(29kg)

Teenagers 14-15:
Boys use 65 lb. (29kg), perform chin-over-bar pull-ups
Girls use 45 lb.(20kg), perform chin-over-bar pull-ups

Masters 55+:
Men use 65 lb.(30kg), perform chin-over-bar pull-ups
Women use 45 lb.(20kg), perform chin-over-bar
pull-ups
* The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 45 kg (100 lb.), 29
kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

then…

2) CrossFit Algoa’s Benchmark WOUNDED ANIMAL 2
Complete the following FT (T2,3):
40 Strict Ring Dips
60 Kipping Ring Dips
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) CrossFit Games – Open Workout 18.5

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.5

Open Workout 18.5
See Above…

Scaled: (Ages 16-54)
Men use 65 lb. (29kg), perform jumping chin-over-bar
pull-ups
Women use 45 lb. (20kg), perform jumping chin-overbar
pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb.(20kg), perform jumping chin-over-bar
pull-ups
Girls use 35 lb.(15kg), perform jumping chin-over-bar
pull-ups
Scaled Masters 55+:
Men use 45 lb.(20kg), perform jumping chin-over-bar
pull-ups
Women use 35 lb.(15kg), perform jumping chin-overbar
pull-ups

* The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 45 kg (100 lb.), 29
kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

then…

2) Int1 Option:
CrossFit Algoa’s Benchmark WOUNDED ANIMAL 2!
Complete the following FT (T2,3):
28 Strict Ring Dips
42 Kipping Ring Dips
…But EMOM complete 5 m HS Walk (starting at 0 min)
Int2 – 2 Wall Walks

Beg1 Option:
CrossFit Algoa’s Benchmark WOUNDED ANIMAL 2!
Complete the following FT:
40 Strict Ring Dips (Purple/Green)
60 Kipping Ring Dips (Purple/Green)
…But EMOM complete 15.24m Bear Walk – straight limbs (starting at 0 min)

Beg2 Option:
CrossFit Algoa’s Benchmark WOUNDED ANIMAL 2!
Complete the following FT:
28 Parallette Bar Dips (straight legs)
42 Parallette Bar Dips (bent legs)
…But EMOM complete 15.24m Bear Walk – bent limbs (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Reminder – we will be having a BEACH WOD – Meet at Summerstrand Life Saver Shack 9:15
Bring Swimming costumes, cap, sunscreen, towel, water, etc! Family and friends welcome!!

Join us at Urban Espress Coffee Company (Shop 4) 25 6th Avenue Walmer after the beach for a post WOD recovery meal and coffee/refreshments!

Family and Friends welcome! See you there!

As such there will be no 9:00 Class at the Box….come meet us at 9:15 at the Beach!

Featured Image – A beautiful pic from our last Beach WOD!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

RX and LITE WOD’s

1) 15 min Friendly game of Socby

then…

2) In groups of 4 – AMRAP the following for 20 min:
40 (M1/F1) Synchro KB Snatch (20 e) (24kg/16kg), to work partners (M2/F2) must hold an Airsquat (bottom hold)
100 m (F1/F2) and (M1/M2) Partner Piggy Back Carry (50 m each)
40 (M1/F1) Synchro Goblet Squats (24kg/16kg), and other 2 partners (M2/F2) complete 40 Synchro Push-ups (20 each pair)
100 m Synchro Burpee Broad Jump

Score = Total Reps
280 reps/Rnd
(For this WOD – 1 m = 1 rep)

Int1 Option – Same

Beg1 Option – 16kg/12kg; Push-ups (Floor/Kneeling)

Beg2 Option – 12kg/5-8kg; Push-ups (Floor)

EXTRAS WOD

None today… Join us at Urban Espress for Brunch- see above!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The Sickness-Wellness continuum from the “What is Fitness?” Article from the CrossFit Journal (published in 2002). This is a great article….a MUST READ!  For the full article go visit http://library.crossfit.com/free/pdf/CFJ-trial.pdf

(Image and article courtesy of CrossFit, Inc.)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Segment Snatch Deadlift, Hang Snatch (squat), Snatch (squat) – E90sOn90s for 12 min (Climb to a max day, starting at 50% 1RM snatch)

Score = Load

then…

2) Sandbag “DT” – complete 5 Rnds of the following FT:
12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Over the Head (shoulder to shoulder)
(SB = 60kg/40kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1)

Intermediate Option
Same as Rx

Beginner Options
Beginners can Power snatch and ohs on the HS and the S

then…

2) Int1 Option:

Same as Rx

Beg2 Option:
(SB = 40kg/30kg)

Beg3 Option:
Use D-Ball or Bumper Plates – 20kg Men/10kg Wall Ball Women

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Class on a CrossFit Algoa Benchmark, Wounded Animal No. 1! This workout  proves to be a tough Met Con to complete, involving various pull-up variations coupled with handstand walking every minute on the minute!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Practice Kipping Pull-ups

Score = For Quality

then…

2) Complete 3 Rnds of the following FT:
900 m Row (Sub 90 SDHP 20kg/13kg)
9 Bar M-ups
9 Deficit HSPU (25cm/17cm)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) Practice Kipping Pull-ups

Score = For Quality

Beginners – Practice Kipping Ring Rows

then…

2)

Int1 Option:

Complete 3 Rnds of the following FT:
900 m Row (Sub 90 SDHP 20kg/13kg)
5 Bar M-ups
9 Deficit HSPU (15cm/9cm)
*Int2 – Banded/jumping Bar-m-up

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Beg1 Option:

Complete 3 Rnds of the following FT:
800 m Row (Sub 80 SDHP 16kg/10kg)
9 Strict C2B Pull-ups (purple/green)
9 Strict Ring Dips (black/purple)
9 Deficit Piked Push-ups (1 abmat deficit on 61cm/floor)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

Complete 3 Rnds of the following FT:
700 m Row (Sub 70 SDHP 12kg/5-8kg)
9 Ring Rows (strict) (50 cm / 25 cm forward)
9 Push-ups (floor/kneeling)
9 Piked Push-ups (floor/kneeling)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Evening class on some good old Turkish Get-up’s!!

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Back Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following FT:
800 m Run
60 GHD Sit-ups (Sub weighted Sit-ups 20kg/10kg on chest)
40 Hang Power Cleans (80kg/56kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Back Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2)
Int1 Option:

Complete the following FT:
800m Run
45 GHD Sit-ups (Sub weighted Sit-ups 20kg/10kg on chest)
40 Hang Power Cleans (70kg/50kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beg1 Option:

Complete the following FT:
800 m Run
60 Sit-ups
40 Hang Power Cleans (55kg/38kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

Complete the following FT:
800m Run
45 Sit-ups
40 Hang Power Cleans (40kg/28kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch